LESSON 2: Physical Fitness

Physical Fitness

- The ability to carry out daily task with vigor and alertness, without fatigue and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies.

- The ability to last, to bear up, to withstand stress and to persevere under difficult circumstances where an unfit person would give up.

Cardiovascular Endurance

= the ability to continue or persist in strenuous tasks involving large muscle groups for extended period of time.

Muscular Endurance

= the ability of the muscle to apply a maximal force repeatedly or to sustain muscular contraction for a certain period of time.

Muscular Strength

= the maximal one-effort force that can be exerted against a resistance.

Speed

= the ability to perform a movement with a short period of time.

Power

= the rate at which one can perform work(strength over time)

Agility

= the ability to rapidly change the position of the entire body in space, with speed and accuracy.

Flexibility

= the ability to bend any part of the body without breaking.

Balance

= the ability to maintain equilibrium despite extraneous influences or force.

Coordination

= the ability to use the senses, such as sight and hearing together with the body parts in performing motor task,

smoothly and accurately.

Reaction Time

= the time elapsed between stimulation and the beginning of the

reaction to it.

cardiovascular endurance

muscular endurance

muscular strength

speed

power

agility

flexibility

balance

coordination

reaction time

The (10) ten Components of Physical Fitness

Sex

Age

Family History

(3) Irreversible factors

Cigarette smoking

Obesity

Stress

Diabetes

Physical Inactivity/ Sedentary lifestyle

High Blood Pressure

(6) Reversible factors

Cardiovascular Disease

- refers to the disease of the heart and blood vessels.

Coronary Heart Disease ( CHD)

- is the result of a gradual buildup of cholesterol and other fatty substances in the inner of the walls of one or more of the coronary arteries of the heart.

- These fatty deposits is caused by thickening of the inner walls of the coronary arteries and narrowing of the vessels, resulting in a condition known as Atherosclerosis

ARTHEROSCLEROCIS

- hardening of your arteries

from plaque building up gradually inside them. Plaque consists of fat, cholesterol and other substances.

- This plaque buildup limits blood flow

angina pectoris

- is a chest pain caused by a temporary lack of oxygen to the heart muscle. This condition usually occurs when one or more of the coronary arteries is partially closed.

- can also be caused by spasm of the heart blood vessel.

physical stress

emotional stress

engage in strenuous exercises

eating a heavy meal

(4) ANGINA PECTORIS symptoms

Myocardial Infarction

- results when an area of tissue in the heart dies because of prolonged of oxygen in the arteries due to an interrupted blood supply.

coronal

- Myocardial infarction is also known

Heavy pressure and aching pain in the chest area Sweating

Shortness of breath

Nausea associated with severe pain

Dizziness

Myocardial Infarction (5) symptoms

Cardiovascular Respiratory

- decrease in oxygen consumption

- decrease in heart function

function:

- decrease in body water

- decrease in lung function

Blood

- decrease in blood cell mas

- decrease in clotting activity

- increase in total cholesterol

Metabolic Regulatory

- decrease in bowel functions

- decrease in immune system

Nervous System

- sleep pattern disorders function

- deterioration of sense organ function

- deterioration of intellectual capacity

cardiovascular respiratory

blood

metabolic regulatory

nervous system

(4) Physiological Changes that are common to Aging:

cardiovascular disease

aging

obesity

(3) effect of an unhealthy lifestyle

Fat cell theory

set-point theory

dietary obesity

(3) Three theories that provide the bases on Obesity:

Fat Cell Theory

= fat cell number can increase during early life because of nutritional and

genetic influences.

= during adulthood, fat cell number increase when obesity is severe

enough. These extra fat cells are near impossible to remove.

Set-Point Theory

= Body weight is powerfully regulated.

= When human are overfed or underfed, powerful adjustment in energy expenditure are made to defend body weight.

= This body weight " set point" can be raised through high fat diets and lowered through exercise.

Dietary Obesity

= When humans or animals are fed highly palatable diets ( fat, sugar)

obesity is promoted.

= Low energy diets ( fruits, vegetable, whole grains, with low levels of

visible fats, sugar and high-fat animal product) helps humans to

eat less calories.